1. I ONLY HAVE 30 MINUTES TO WORK OUT?Cut your rest time to 30-45seconds, and drop some of the duplicate exercises. But make sure you hit every muscle group at least once in your work out.

2. I WANT TO LOOSE WEIGHT?You can modify this routine into a circuit to elevate your heart rate and burn more calories. Pick five exercises from each list and do two sets of 12 repetitions of the first exercise with 10-15 seconds of rest between sets. Then do 3-5minutes of cardio at 80% effort. Go on to do two sets of the next exercise and another 3-5 minutes of cardio, and so forth. Try to use lower-body cardio machines, such as a stationary bike, so as not to overly fatigue your upper body.

3.I WANT TO TRAIN ABS EVERYDAY?Because abs are used in both pushing and pulling actions, they can be trained several times per week - just choose different exercises for each session. You could also try splitting your mid section routine into abdominal and core strengthening on push day. Core muscles stabilize the body during just about every movement and include muscles of the back and abdominals. To train your core, do exercises on a stability ball, stability discs and balance boards.

1. BUMP UP YOUR FIBERFiber slows the digestion of carbs into blood sugar. When carb digestion slows, insulin levels drop, which favors fat burning. Studies show that high-fiber diets are associated with lower body fat than are low- fiberdiets. If you have been cutting your calories but have hit a roadblock in fat loss, ditch white rice fr higher fiber long-grain brown rice, include a small handfull of fiber-rich veggies at each meal, and switch from body building favorite Cream of Rice and Cream of Wheat to higher-fiber oatmeal and oat-bran cereals.

2. USEMCTMedium-chain triglycerides are fast- burning fats that help prevent muscle breakdown and support energy needs while dieting. Essentially, they provide high octane fuel, are burned for energy rather than stored as bodyfat, and prevent muscle loss by being burned preferentially over muscle tissue. Start with a teaspoon at a time, and work up to a couple of teaspoons. Take MCTs mostly between meals, hen you are hungry or with a protein drink. The results: Your body will tap fatty acids from fat stores as fuel and the MCTs will be burned rather than the muscle tissue or large amounts of glycogen, resulting over time in less bodyfat and more muscle retention.

Althought there care no quick fixes, you have the power to overcome a negative body image. For starters, try these steps, adapted format he Body Image Workbook: An 8-Step Program by Thomas F. Cash, PHD. To purchase the book, go to our local book store or visit www.bodyimages.com

Step 1.Think about how open you are to positive thoughts about your body. Can you give yourself a compliment without additional self-criticism? Perhaps you feel that people who like their bodies are vain and you don’t want to be like that. Open yourself up to accept compliments about your body and the way you look. When someone compliments you, say “Thank you” ans do your best not to counter the comment in our mind.